XC Training: Week of Aug. 30

Aug. 30 (Sun) 7:00 am 10-14 miles @ Bread Co (Elm and National)

Aug. 31 (Mon) 6:30 am 6-8 miles

Sept. 1 (Tues) 4:15 pm 6-8 miles w/ strength training

Sept. 2 (Wed) 6:30 am 8-10 miles

Sept. 3 (Thur) 4:15 pm 6-8 miles w/ strength training

Sept. 4 (Fri) 6:45 am 8-10 miles @ Phelps Grove

Sept. 5 (Sat) Off

Sept. 6 (Sun) OYO 10-14 miles 

Sept. 7 (Mon) OYO 6-8 miles

Coach Van Arkel

XC Training: Week of August 23

Aug. 23 (Sun) 7:30 am 10-14 miles @ Bread Co (East Sunshine)

Aug. 24 (Mon) 6:30 am 6-8 miles @ Fitness Center

Aug. 25 (Tues) 4:15 pm 6-8 miles w/ strength training

Aug. 26 (Wed) 6:30 am 8-10 miles @ Fitness Center

Aug. 27 (Thur) 4:15 pm 6-8 miles w/ strength training

Aug. 28 (Fri) 6:45 am 8-10 miles @ Phelps Grove

Aug. 29 (Sat) Off

Aug. 30 (Sun) 7:00 am 10-14 miles @ Bread Co (Elm & National)

Coach Van Arkel

XC Training: Week of August 16

Our first team meeting will be Monday August 17 at 4 pm for all student athletes. We'll have a short cross country meeting immediately following. Dr. Woods will be at the training room Monday at 6:30 pm for any freshman/junior runner needing to get a physical. All returning runners must turn in the medical paperwork (medical history and insurance info) with the trainers on Monday by 4:00 pm to participate in practice. Our first running practice will be Tuesday August 18 at 4:15 pm at the Fitness Center.

Practice schedule for the first week:

Aug. 17 (Mon) 4:00 pm Student-Athlete Meeting w/ AD

     6:30 pm Physicals @ Training Room

Aug. 18 (Tues) 4:15 pm 4-6 miles @ Fitness Center

Aug. 19 (Wed) 6:30 am 8-10 miles @ Fitness Center

Aug. 20 (Thur) 4:15 pm 3-4 miles w/ strength training @ Fitness Center

Aug. 21 (Fri) 6:45 am 8-10 miles @ Phelps Grove

Aug. 22 (Sat) Off

Aug. 23 (Sun) 7:30 am 10-14 miles @ Bread Co (East Sunshine)

Coach Van Arkel

    

Off-season Training: Weeks of Aug. 2 & 9

Mileage for the last two weeks of off-season summer training should be the highest amount of any two week period during the summer. We're also adding a tempo run each week these next two weeks. Training pace for most runs can stay relatively easy at a conversational pace, except that one day during the week pick up the pace (1:00 per mile faster) over the last 20 minutes or so of your run.

The Drury Athletic Department has scheduled a meeting of all student athletes at 4:00 pm on Monday August 17. Our first cross country team meeting is scheduled for right after that on Monday, August 17, at 5:00 pm. Physicals/medical paperwork must be completed by Monday, August 17, in order to practice. Any freshman or junior who has not yet obtained a physical will need to schedule a physical with Dr. Woods at the training room on August 17 to get that done.


Sunday Long Run (80 minutes or more)

Monday 6-7 miles

Tuesday 8-9 miles with hill repeats (8 x 150m)

Wednesday 9-11 miles

Thursday 6-7 miles w/ strength training

Friday 9-11 miles w/ 20:00 tempo

Saturday 5-6 miles or swim/bike w/ strength training

Sunday Long Run (80 minutes or more)

Monday 6-7 miles

Tuesday 8-9 miles with hill repeats (8 x 150m)

Wednesday 9-11 miles

Thursday 6-7 miles w/ strength training

Friday 9-11 miles w/ 20:00 tempo

Monday (8/17) 4:00 pm SA/Team Meeting @ O'Reilly Center




Coach Van Arkel